Music City Mile

I have always wanted to see how fast I could run a mile, but never committed myself to find a race. Luckily, Mark Miller and the East Nasty's organized the "Music City Mile." For the first annual race the turn out was amazing and looking forward to the huge success it will bring in the future. I had not really trained for this event, so my expectations were low. As 6:15 pm rolled around the announcer rallied us up behind the start line to begin this race. I really felt out of place being among some elite runners, at least in my eyes. The Buzzer alarmed and we were out of there like a firecracker. I tried to keep up for a little bit but after that first turn my legs said, "If you wanna finish this mile you better slow down," So I did.  Around the last turn my lungs were hurting,  and my legs were burning but I kept picking up my legs and crossed that finish line at 6:49. I was pleased with my results and now I know where I stand!

No Weight- Endurance WoD

Warm Up:
3 rounds:
15 KB Swings (20 lb)
15 Burpees
200 m run

Endurance:
Pull-ups-- Max in 5 minutes 
750 m run
Rest 1 min.

Push-ups-- Max in 5 minutes
750 m run
Rest 1 min.

Squats-- Max in 5 minutes

Results:

Pull-ups: 7(w/o help)-- 18 on pull-up assist on [12]
Push-ups: 62
Squats: 100 {Left knee started to ache}

Shoulder Burn

For time:

75 lb Thruster [30 reps]
Push-ups [10 reps]

75 lb Thruster [20 reps]
Push-ups [20 reps]

75 lb Thruster [10 reps]
Push-ups [30 reps] **Last 20 were on knees**

RESULTS: 8:59

The Nasty 40

For time:
40 Box jumps (24")
40 Jumping pull-ups
40 Db swing (45lbs)
40 Walking lunges(steps)
40 Knee-to-elbow
40 Push presses (45lb)
40 Back extensions
40 Wall shots (15lb)
40 Burpees
40 Jump ropes (x2)

RESULTS: 26:48